Are low back extensions safe?

Table of Contents

Are low back extensions safe?

Are back extensions necessary? Back extensions cause us to bend forward and push back creating up to 6,000 newtons of compression around the spine, at best putting unwanted pressure on the lumbar spine and at worst causing disc herniation. But apart from this, it’s just not an efficient way to strengthen the back.

Should you go heavy on back extension? Potential for back pain and injury. Done correctly, the back extension is a very safe exercise. But, doing them too fast, with too much weight, using too big a range of motion, or excessively rounding your lower back, could cause back pain or even severe injury.

Do bodybuilders do back extensions?

Are low back extensions safe? – Related Questions


What is a floor back extension?

How to Do Floor Back Extensions. Lie on the ground, with your arms in about a 90 degree angle to your sides. Fix your gaze at the ground to keep the neck in a natural position. Lift your upper body by using your lower back. You may pause at the top of the movement, feeling the lower back muscles working.

Should athletes do back extensions?

You can increase the range of motion of the exercise by performing the exercise with a wider grip or using smaller diameter plates. Back extensions can be a valuable addition to the training toolboxes of athletes, the general population, and those who just want to get stronger. Don’t forget them!

Are floor back extensions good?

Benefits of Back Extensions. Back extension exercises improve the stability and strength of your erector spinae muscles. They also improve the range of motion of your lower back and can have a rehabilitative effect on people with poor lumbar or thoracic back posture.

Is it okay to do back extensions everyday?

This is an exercise that can be done every day before and/or after training. Remember that we’re talking about a back extension, not a hip extension—literally flex and extend your spine.

Are back extensions good for glutes?

How long should you hold back extensions?

For the back extension hold, hold your body in the top position so that your torso is right in line with your thighs. Hold this position for two sets, with each one lasting 15 to 20 seconds.

How do back extensions work at the gym?

Is back extension good for love handles?

3. Do lower back extensions 3 days a week. Performing this movement 3-4 days a week at the end of your workout will help tighten those lower back/upper glute muscles in no time. Having firmer muscles in these places will make the area visually smoother.

What are back extensions exercise?

Basic back extension

  • Lie on a mat on your stomach and straighten your legs behind you. Place your elbows on the ground and slide your shoulders down.
  • Lift your upper back, pressing your hips into the mat. Keep your head and neck neutral. Hold for 30 seconds.
  • Lower to starting position. Complete 3 sets.

Can back extensions replace deadlifts?

While back extensions don’t completely replace deadlifts, they are an effective alternative for strengthening the lower back and glutes. You can use the back extension in place of the deadlift if you have an injury or if you’re in the off-season from competitive powerlifting and want a break from deadlifting.

How often should I do back extensions?

Unweighted back extensions can be performed every training day with about 3-4 sets of 10-15 reps. Weighted back extensions can be done 2-4 days weekly. Unweighted extensions and holds in the extended position can also be performed during the warm-up to encourage activation for the training session to follow.

Why does my back hurt during back extensions?

What tends to happen is that the person will hinge more at one of the lumbar vertebrae, as opposed to at the hips. This spine hinge can be severely reinforced when doing back extensions because the spinal erectors (low back muscles) are the targeted muscle group.

Are back extensions harmful?

Yes, provided that proper technique is utilized throughout the movement, back extension exercises are safe and effective exercises that can help improve stability, strength, and endurance of the hip and back muscles.

Are back extensions good for abs?

Do back extensions decompress spine?

Back extension exercises decompress the spinal root and improve standing mobility in patients with sub-acute lumbosacral radiculopathy. Somatosens Mot Res.

Where should you feel back extensions?

Do back extensions help with squats?

A strong posterior chain improves overall strength, power, speed and injury prevention, while helping to build a physique that many seek. As an accessory exercise, Back Extensions work nicely to finish off a training session. They also function well as a warm-up for Squats or Deadlifts just using bodyweight.

Should you use the back extension machine?

Back Extension. Repeatedly flexing your lower back under a load can cause injury to the lumbar discs, and the rigid position the machine holds you in doesn’t allow your core, glutes, and hamstrings to contract as they should to protect you.

Are back extension machines safe?

Back Extension. Repeatedly flexing your lower back under a load can cause injury to the lumbar discs, and the rigid position the machine holds you in doesn’t allow your core, glutes, and hamstrings to contract as they should to protect you.

Can back extensions hurt your back?

Active extension movements cause pain by overloading the structures of the lumbar spine. These may be sustained extension forces or frequent moderate-load extension movements. The compressive forces on the lumbar facets are greater with active paraspinal muscle contraction(5).

Should I do back extensions before squats?

If you were doing, say, 3-4 exercises for your quads, you’d typically do squats and leg presses first, then finish with leg extensions. But extensions are the only exercise that fatigue just your quads, so I advise doing them first in your workout.

Why Is back extension important?

Are back extensions pull or push?

Some alternative examples of push exercises are overhead presses, tricep extensions, and push-ups. Other pull movements you can include in your workout are barbell curls and barbell rows, lat pulls, and back extensions.

Do back extensions help sciatica?

What exercises help relieve sciatica caused by a herniated disc? If your spine specialist said a herniated disc is causing your sciatic nerve pain (also known as lumbar radiculopathy), he or she may recommend 3 sciatica exercises: prone on elbows into press-up, upper back extension, and opposite arm and leg extension.

Can back extensions make sciatica worse?

In these cases, the cause of sciatic pain isn’t a tight muscle…. and overstretching can even make the condition worse.

Do back exercises slim your waist?

Building and toning your back can totally change the way your body looks. Not only will the right movements help with that bra bulge area most ladies hate, but having lean muscle in your back will also help create illusions such as a smaller waist, which will give you more of that sought after hourglass shape.

Which muscles do back extensions work?

What can I replace back extensions with?

Here are the 9 best back extension alternatives to work the same muscles and provide very similar benefits:

  • Barbell Good Morning. …
  • Machine Reverse Hyperextensions. …
  • Bird Dogs. …
  • Superman. …
  • Glute Ham Raise. …
  • Kettlebell Swing. …
  • Stability Ball Reverse Hyper Extension. …
  • Bench Reverse Hyperextension.

Is the back extension machine good for you?

Back extensions are a great exercise to strengthen your erector spinae muscles and spine. “When you’re an exercise physiologist, you see all kinds of different things at the gym,” says Clinton Maclin, an exercise physiologist at Piedmont.

Share this article :
Table of Contents
Matthew Johnson